Does this picture look familiar to you? Do you wake up in the morning feeling tired, like you had just gone to bed only a few moments ago? While studies say there is not "magic" number regarding the amount of sleep each person needs (because other factors depend on how much sleep you need; such as medical condition, age, general overall health and well being), it is stated the 4 or 5 hours many people get is not enough. In an article on how much sleep do we really need, it shared some tips we can use to help us get enough sleep.
Honestly, these are all things we already know, but for some reasons we simply don't put them into practice. One suggestion was about exercising regularly to help with sleeping as well as not going to bed shortly after eating. So what does this have to do with us losing weight and getting in shape?
The truth is there are so many factors that we simply overlook that affect our weight. Many times we are looking for a "quick pill" some sure fire routine to lose the weight, but we don't realize there are many of our daily habits that need to be changed to make our health journey successful. One of the ways we sabotage ourselves is when we are tired we often go for the snack that will give us the quick pick me up (chips, or other sugary treats).
How many times a day do you find yourself at the vending machines or convenient places getting those empty calorie pick me ups to keep you going. We are often too tired when we get up, so we grab coffee as our breakfast of choice and we are on our way. Lunch, what's that? If it isn't a left over donut from an A.M. meeting, maybe its a sandwich or something from whatever is nearby. By the time we get home from work cooking dinner doesn't look like a great option (even though some fight through and get it done), so we either bring in something or order up a pizza. Finish up whatever home work, house work and family work needs to be done and off to bed we go, to only find ourselves now unable to go to sleep, because we pushed ourselves all day and now when we can get to sleep our eyes are shining like new money. Wake up in the morning and the cycle starts all over again, UGH!
Try adding an AM workout schedule to that! If you have, you probably remember how hard it was to get into a exercise routine. You were too tired to get up to workout, even though you knew once you did it would help you feel rested and to sleep better, but often times the tiredness won out. What's the outcome? Based on another article by Denise Mann she states, "The immediate result? You may be able to fight off sleepiness. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss."
Again, I am not telling you anything you are not already aware of, but the question is how do you make the changes? I must say it is hard! Of all the different things I have done, getting enough sleep is still the hardest thing for me to do. I have a slight advantage of some that work outside of their homes, I can start may day a little later if necessary, as I did today. Today I woke up and I was feeling horrible. I almost felt like I had a virus or was getting a cold. I would in the past simply have said that is what it was and pushed myself, until it eventually turned into that. What I have now learned about myself is if I don't get enough sleep, I sometimes feel as if I am getting a cold. However, if I climb back in bed for just a few hours and wake up when my body says it's rested, I feel like a million bucks. The temporary cold like symptoms are gone.
What's my point? The truth is we need to get enough sleep to make sure our healthy life change sticks. Often times when you stay up late, you'll find yourself eating more. When you are tired, you don't have the energy to put into making healthy food choices or exercising. The myth that you can make up for your sleep on the weekend isn't true, you can't make up for lost sleep. So the only answer I have is you will need to make the steps to get enough sleep while you are also getting yourself on a better eating/working out plan.
One benefit is as you make those healthy eating and working out choices, you'll find yourself feeling more rested and better able to go to sleep when you do go to bed. You'll begin to feel more rested and have more energy for your day. It helps with clarity of thinking and better moods (who doesn't want to be in a better mood). The tricking part is the getting started!
The best way to start so that you don't get discouraged is to take it one step at a time. I often tell people give yourself 21 days to make the change. It is stated it takes at least 21 days to 30 days to make something a habit. So maybe you can start by trying to plan out your week. I know there are so many unexpected things that come up, but as best you can, try to map out a basic plan. In that plan make sure you account for what you will eat. So plan for your breakfast and a time when you need to get it in. If you need to prep some things the night before. The first week, simply try to complete your schedule of getting up on time to eat a good breakfast and preparing your lunch. Also during that first week, plan out your lunches and dinners so you can have those ready and or prepared when needed. I suggest if you have older kids or others that can help, take turns preparing the lunches and/or dinners or work together to get them done. Part of this plan is to also have a "lights out" time. Don't try to read, or watch television in bed, turn off the lights and go to sleep. For some this isn't so easy, so find ways that help. Maybe taking a hot bath to relax might help.
After you have successfully completed the first week, try adjusting your morning time to allow you to get in a 30 minutes workout. If that doesn't work for you, try including it some where in your schedule. For some people they just don't want to work out in the morning and for others evening workouts don't work. So which ever works best for you, make sure this week you include at least 3 days of working out in your schedule. During the last week, take a look at your results and make adjustments as needed. And finally, you don't have to be a "super hero" all the time. Allow yourself a time of rest. This is one of our biggest problems, especially moms. We are constantly doing for everyone and we forget to do for ourselves.
My day now starts at 4:30 a.m. I get up, work out and then I get my family up for school. We have breakfast together while I make their lunches. I plan at that time what I'm making for dinner so that it's ready for me to prepare in the evening. After everyone is out, I do my house work. I start my work day around 8:30 a.m. I end my work day around 5 or 6. I get my kids from school and get dinner on the table. I am not trying to make sure I am in bed no later than 8, 9 at the latest. Sometimes I make it, sometimes based on ministry duties I don't. The difference for me is that because I am in generally good health I don't have the same negative outcomes. However, I can't stay up late for too many days because I will feel it. So I hope you think about what we shared here today to help you on your quest to W.I.N. in health.
Honestly, these are all things we already know, but for some reasons we simply don't put them into practice. One suggestion was about exercising regularly to help with sleeping as well as not going to bed shortly after eating. So what does this have to do with us losing weight and getting in shape?
The truth is there are so many factors that we simply overlook that affect our weight. Many times we are looking for a "quick pill" some sure fire routine to lose the weight, but we don't realize there are many of our daily habits that need to be changed to make our health journey successful. One of the ways we sabotage ourselves is when we are tired we often go for the snack that will give us the quick pick me up (chips, or other sugary treats).
How many times a day do you find yourself at the vending machines or convenient places getting those empty calorie pick me ups to keep you going. We are often too tired when we get up, so we grab coffee as our breakfast of choice and we are on our way. Lunch, what's that? If it isn't a left over donut from an A.M. meeting, maybe its a sandwich or something from whatever is nearby. By the time we get home from work cooking dinner doesn't look like a great option (even though some fight through and get it done), so we either bring in something or order up a pizza. Finish up whatever home work, house work and family work needs to be done and off to bed we go, to only find ourselves now unable to go to sleep, because we pushed ourselves all day and now when we can get to sleep our eyes are shining like new money. Wake up in the morning and the cycle starts all over again, UGH!
Try adding an AM workout schedule to that! If you have, you probably remember how hard it was to get into a exercise routine. You were too tired to get up to workout, even though you knew once you did it would help you feel rested and to sleep better, but often times the tiredness won out. What's the outcome? Based on another article by Denise Mann she states, "The immediate result? You may be able to fight off sleepiness. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss."
Again, I am not telling you anything you are not already aware of, but the question is how do you make the changes? I must say it is hard! Of all the different things I have done, getting enough sleep is still the hardest thing for me to do. I have a slight advantage of some that work outside of their homes, I can start may day a little later if necessary, as I did today. Today I woke up and I was feeling horrible. I almost felt like I had a virus or was getting a cold. I would in the past simply have said that is what it was and pushed myself, until it eventually turned into that. What I have now learned about myself is if I don't get enough sleep, I sometimes feel as if I am getting a cold. However, if I climb back in bed for just a few hours and wake up when my body says it's rested, I feel like a million bucks. The temporary cold like symptoms are gone.
What's my point? The truth is we need to get enough sleep to make sure our healthy life change sticks. Often times when you stay up late, you'll find yourself eating more. When you are tired, you don't have the energy to put into making healthy food choices or exercising. The myth that you can make up for your sleep on the weekend isn't true, you can't make up for lost sleep. So the only answer I have is you will need to make the steps to get enough sleep while you are also getting yourself on a better eating/working out plan.
One benefit is as you make those healthy eating and working out choices, you'll find yourself feeling more rested and better able to go to sleep when you do go to bed. You'll begin to feel more rested and have more energy for your day. It helps with clarity of thinking and better moods (who doesn't want to be in a better mood). The tricking part is the getting started!
The best way to start so that you don't get discouraged is to take it one step at a time. I often tell people give yourself 21 days to make the change. It is stated it takes at least 21 days to 30 days to make something a habit. So maybe you can start by trying to plan out your week. I know there are so many unexpected things that come up, but as best you can, try to map out a basic plan. In that plan make sure you account for what you will eat. So plan for your breakfast and a time when you need to get it in. If you need to prep some things the night before. The first week, simply try to complete your schedule of getting up on time to eat a good breakfast and preparing your lunch. Also during that first week, plan out your lunches and dinners so you can have those ready and or prepared when needed. I suggest if you have older kids or others that can help, take turns preparing the lunches and/or dinners or work together to get them done. Part of this plan is to also have a "lights out" time. Don't try to read, or watch television in bed, turn off the lights and go to sleep. For some this isn't so easy, so find ways that help. Maybe taking a hot bath to relax might help.
After you have successfully completed the first week, try adjusting your morning time to allow you to get in a 30 minutes workout. If that doesn't work for you, try including it some where in your schedule. For some people they just don't want to work out in the morning and for others evening workouts don't work. So which ever works best for you, make sure this week you include at least 3 days of working out in your schedule. During the last week, take a look at your results and make adjustments as needed. And finally, you don't have to be a "super hero" all the time. Allow yourself a time of rest. This is one of our biggest problems, especially moms. We are constantly doing for everyone and we forget to do for ourselves.
My day now starts at 4:30 a.m. I get up, work out and then I get my family up for school. We have breakfast together while I make their lunches. I plan at that time what I'm making for dinner so that it's ready for me to prepare in the evening. After everyone is out, I do my house work. I start my work day around 8:30 a.m. I end my work day around 5 or 6. I get my kids from school and get dinner on the table. I am not trying to make sure I am in bed no later than 8, 9 at the latest. Sometimes I make it, sometimes based on ministry duties I don't. The difference for me is that because I am in generally good health I don't have the same negative outcomes. However, I can't stay up late for too many days because I will feel it. So I hope you think about what we shared here today to help you on your quest to W.I.N. in health.
